Learn How to Fill Your Plate--and Lose Weight!

By , Elizabeth Lowry, Staff Writer

We're here to give it to you straight: Losing weight can sometimes be hard work (okay, a lot of the time). You have to worry about portion sizes, eating the right mix of healthy foods, drinking enough water and keeping yourself accountable for what you eat.

What if we said we could serve up weight loss on a silver platter? While we can't exactly deliver it to your door--you still have to do the work--we did break down the facts in an easy-to-follow graphic that puts you on the path to weight loss success. 

Learn how to choose the appropriate plate size and what kinds of foods should fill up each section. If you're sick of the same old food choices, we have options for that, too. Choose from a list of healthy dairy, protein, fruits, vegetables and grain options that will inspire you to eat well and get healthy. 
Discover the secret to eyeballing portion sizes when you're on the go (a ping-pong ball dollop of peanut butter, anyone?) and ideas for swapping calorie- and sugar-laden beverages for water so you can make sure to drink your 64 ounces a day. 

Finally, learn to track your calories, water intake and exercise using the Nutrition Tracker on your desktop or mobile app

Ready to get started? Great! Give our silver platter a go, and let us know what you think! 

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints


OLDSKOOL556 7/6/2021
Thanks for sharing article?🦋 Report
Great information to remember Report
CECELW 1/31/2021
the measurement guide...good idea Report
DEE107 11/22/2020
thanks Report
XREPHA 10/20/2020
Tracking has been my key to maintenance. That and using my kitchen scale. Invaluable! Report
Years ago there was a diet book called, I think, Volumetrics. Theory was you wouldn't feel as deprived while dieting if you could see a lot of food on your plate. I remember buying cereal based on getting a nearly full bowl of rice puffs for the same calories as a much denser one like grape nuts, you only got a third the size.
Bottom line, it's also about nutrition. I still like rice crispies but I'm certain that whole grain cereal w/ high fiber is a better choice most times. You must be aware of the entire picture. Portions matter, so does eating more real foods in their natural & when possible, raw form. Report
Graphics are a much better teacher than text. Report
Very helpful!! Thank you. Report
Great chart. thanks Report
Great suggestions! Report
Good need-to-know information! Thanks! Report
Good information. Report
great article Report
Great info! Report
Great information. Thanks. Report
Useful Report
Tracking my food has been my key to weight loss. Report
Great info. Thank you. Report
Thanks !! I needed to read this. Report
Great info! Thanks for sharing this one!!!!!! Report
great tips thanks for the information. Report
Wow, that is a lot of great information in your blog. Report
I love this article. It explains everything perfectly. It makes it easier to work with then the old food pyramid. Working that way with it won't look as weird as me measuring my food before. Report
Good to know Report
Great information! Report
Just do mum’s or maybe for some gran’s meat and two veg meals and her portion sizes. Done and dusted easy if any of them were postwar brides Report
very good Report
Great article. Report
Thanks for the info Report
Per this SparkPeople article https:// www.sparkpeople.com/resource/nutrit
a serving size of grains/cooked pasta/cooked rice is 1/2 cup, not one cup. Has SP revised its serving/portion size recommendations? Report
Love this article, great reminders of how much of some food we should be eating in reference to everyday things--thanks for the reminders Report
Love the visual! Thanks!
Great info! Thanks! Report
Great information, thanks! Report
I loved the measurements guide, it helps a lot! Report
I've given back in to drinking soda so I need to get back to water... Report
Lots of freggies, water, a bit of lean protein, a complex carb. Weight loss at its simplest. Report

Thanks for the great information. Report
great info Report
What lies behind us and what lies before us
are tiny matters compared to what lies within us.
- Ralph Waldo Emerson Report
Great article! Report
Great article. Even though I know this information, it is great to have a simplified "chart" to refer to in case you forget or need a quick reminder. Report
Love this article! Report
Awesome! Report
Interesting Report
You might be interested to learn that Canada recently revised their nutrition recommendations. For the first time, no food lobby representatives were part of the process. Guess what - Canada removed dairy from their recommendations completely. Report